Functional Interval Training: Circuit Training for Core Stability

This week of functional interval training kicks off with some core-burning circuit training to give you Spartan abs.

When running gnarly trails with screaming inclines and fierce turns, your core is what keeps you safe, solid, and moving forward. We hope you enjoy these workouts after last week’s kick off where we introduced you the 7 kinds of motion and worked on our lateral movements.

Functional interval training, the focus of this month, is what allows you to do exercises like these in smartly chosen intervals of time that will maximize your results.

Week 2: Circuit Training

Day 1 – Strength – Monday, March 11, 2019

Circuit 1 – 3 Rounds

15kcal Assault Bike

10 Shoulder Taps

5 MB Slams

Circuit 2 – 6 Rounds

10 DB Thrusters

:30 Pull-Up ISO Holds

12 Curtsy Lunges

10 Core Extensions

Key Points:

Always keep a stable core while doing shoulder taps. Make sure there is no shifting of the pelvis. During hard circuit training it is easy to lose form.

For core extensions grab a light to moderate weight start by laying flat on your back bringing your arms above your chest and keeping a 90 degrees bend in your knee. From there extend your upper and lower body straight out making sure your lower back does not leave the floor.

Hanging knees to elbows are a progression of toes to bars until you gain the strength to complete the full movement. Starting from a dead hang position with your toes pointed out, draw your knees up into your chest, activating your core with a goal of making contact between your knees and elbows.

Plank up downs will be similar to shoulder taps because we want to keep a stable and controlled core, with little movement in our hips and pelvis. Make sure you’re alternating which arm presses up so you don’t fatigue out too quickly.

Day 3 – Active Recovery- Wednesday, March 13, 2019

5 Rounds:

8/leg Single Leg Glute Bridges

10 Bird Dogs

5 Kettlebell Single Arm Windmills

8 Yoga Push-Ups

10 Squats to Overhead Reach for mobility

Key points:

When doing your single leg bridges, focus on driving that planted heel down into the ground as the other leg remains extended keeping both knees aligned. It’s important to squeeze the glutes and not overextend your lower back.

Day 4 – Strength – March, 14, 2019

Circuit 1 – 3 Rounds

10 Standing Scapular Punches

10 Jumping Pull-Ups

Circuit 2 – 5 Rounds

20 Weighted Step-Ups

10 Ring Rows

10 Alternating Lateral Lunges

:30 Hollow Rocks

Key points:

Try not to overthink the scapular punches. Imagine walking into your kitchen and opening your fridge door. Hold your arm straight in front of your shoulder with your palms facing each other. Were looking for that slight retraction of shoulder blade forward and back.

During your hollow rocks, make sure the lower back and floor maintain contact, your toes are pointed, and your hands are extended directly over your head.

Each time to go through a sequence of circuit training like this be sure to reset and focus on form each round.

Day 5 – HIIT – Friday, March 15, 2019

6 Rounds, :20 each

Jump Rope

Push Press

Alternating Leg Lowering

Lateral Hops

Hand Release Push-Ups

Day 6 – Strength – Saturday, March 16, 2019

Time to lace ‘em up because we’ve got a 2 mile run on deck followed by three rounds of today’s strength circuit. This circuit will have:

2 Mile Run followed by 3 Rounds of:

50ft Single Arm Farmer’s Carry

10 Extended Plate Squat

10 Deadbugs

10 Lateral Step Ups

10 Hanging Shoulder Taps

Key points:

We’re going to focus on the single arm farmer’s carry. Grab a moderately heavy kettlebell, keep your shoulders square and level, push your chest out and begin to walk a slow and controlled pace. Once you’ve hit 50 feet, turn around, switch hands, and head back. Circuit training with moves like this allow you to work on mobility but keep you near a strength training station.

Day 7 – Rest – Sunday, March 17, 2019

Rest

About This Week’s Program Designer: Danielle Bitts, SGX

Danielle Bitts is the Senior Content Manager for Spartan. As a writer, editor and certified personal trainer living in New York City, she can usually be found working out in the gym or creating content in one.

About This Week’s Performers:

Christina LaGrega:

Christina LaGrega is a certified group fitness instructor, SGX Coach and Spartan Strong educator from Long Island, NY. She has been a staple in the industry for over 9 years, traveling the country as a Master Trainer and National Presenter. Christina uses her platform to create positive impact and influence in every community she encounters. She believes that we all acquire the ability to be empowered and in control of our destination and journey in life. Her spicy, yet authentic personality make her workouts and training sessions challenging yet fun. She may be tough, but her beliefs that “growth comes from discomfort” will help guide you through every moment of doubt and right through that finish line.

Walter Derrig:

Originally from New Jersey, Walter grew up with a love for sports. Running fast was his natural talent so track and field is what he gravitated towards. Excelling with hurdles, 110High and 400 intermediate he’s no stranger to running over obstacles. After leaving night life to start a career in fitness, he spent time as a head coach at Tone House NYC. He now spends his time focusing on a new gym “Project Sculpt” opening spring 2019 in Hoboken, New Jersey and racing chasing his podium dreams on the weekends. His approach to training is simple, if it doesn’t challenge you it won’t change you. Walter proudly holds his NASM CPT.